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#Durabilty Reel by @run.fundamentals - Stop chasing longer long runs At higher levels, the limiting factor isn't how long your long run is. It's how well your training stress is distribute
257
RU
@run.fundamentals
Stop chasing longer long runs At higher levels, the limiting factor isn’t how long your long run is. It’s how well your training stress is distributed across the week. There’s no universal optimal duration. And beyond a certain point, longer runs deliver diminishing physiological return while increasing recovery cost. This is where advanced runners quietly separate. They don’t extend long runs endlessly. They optimize how those runs fit into total load, intensity distribution, and frequency. Long runs are a tool. Not the driver. 📊 What the evidence points toward • 🔴 No fixed optimal long run duration • 🟡 Performance correlates stronger with total volume • 🔵 Excess duration increases fatigue cost • 🟣 Context (pace, density, frequency) determines value 🛠️ Advanced implementation • 🔴 Anchor long run within weekly load targets • 🟡 Prioritize frequency before duration expansion • 🔵 Introduce quality within long runs strategically • 🟣 Use cumulative fatigue (e.g., double days, back-to-backs) • 🟢 Avoid turning long runs into maximal efforts The question isn’t “how long?” It’s “at what cost—and within what system?” TAKE YOUR RUNNING TO THE NEXT LEVEL ⤵️ Explore 🔗 in bio for free running resources #advancedrunning #marathonprep #runningstrategy #eliteperformance #endurancerunner
#Durabilty Reel by @anthony__dipaolo (verified account) - If you're over 85kg and running regularly… I guarantee you're making all of these mistakes. My name is Anthony. I've been running for over 15 years.
21.5K
AN
@anthony__dipaolo
If you’re over 85kg and running regularly… I guarantee you’re making all of these mistakes. My name is Anthony. I’ve been running for over 15 years. Most of that time at 45km+ per week. I’ve done Ultra marathons, Ironman and now HYROX… All while weighing close to 100kg. So I’ve felt the mechanical cost of every stride. Here’s what heavier runners consistently get wrong: You underestimate force per step. At 95kg, each foot strike can generate 2–3x bodyweight in ground reaction force. That means every kilometre carries significantly more tissue stress than a lighter runner experiences. You cannot “zone out” mechanically. You overstride. When your foot lands too far in front of your centre of mass, braking forces increase. Braking forces increase quad load. Quad load increases knee stress. Knee stress accumulates fatigue. Heavier runners must prioritise: • Slightly higher cadence • Foot strike under hips • Controlled forward lean Efficiency reduces cost per stride. You let your trunk collapse late in runs. When your core fatigues, pelvis position changes. When pelvis position changes, stride mechanics degrade. When stride degrades, load shifts to calves and hip flexors. This is why heavier runners often complain of:� • Tight hip flexors • Adductor strain • Persistent calf soreness It’s not random. It’s structural fatigue. You skip posterior chain strength. Strong glutes and hamstrings reduce braking forces. Weak posterior chains increase knee dominance. If you’re over 85kg and not lifting at least twice per week, you’re leaving durability on the table. Heavier runners don’t need to run less. They need to run cleaner. Efficiency is oxygen economy. Efficiency is joint protection. Efficiency is longevity. Follow me for more insight like this. And if you want structured coaching built properly, check the links in my bio. #running
#Durabilty Reel by @kiltedrunnerdownunder - Quality runs can get really confusing. Hills. Intervals. Threshold. VO₂. Speed. When I first started training seriously for marathons, I was constan
3.7K
KI
@kiltedrunnerdownunder
Quality runs can get really confusing. Hills. Intervals. Threshold. VO₂. Speed. When I first started training seriously for marathons, I was constantly asking: 👉 Which one should I actually be doing? 👉 Am I missing something? 👉 Am I doing too much? This is another video in my MARATHON, EXPLAINED series. In this one, I break down the four main types of quality sessions — and more importantly, what they’re actually trying to do for you. ⸻ 🏔 Hills Build strength, durability and resilience → think: 8 × 60s uphill, jog down recovery ⸻ 📈 Threshold sessions Improve your ability to hold strong, sustainable pace → think: 3 × 2km slightly faster than marathon pace ⸻ ⚡ VO₂ intervals Increase aerobic capacity (your ceiling) → think: 6 × 800m faster than marathon pace ⸻ 🏃‍♂️ Speed work Improve running economy and efficiency → think: short fast reps like 200m strides ⸻ The key thing most people get wrong: ❌ Trying to do everything every week ❌ Turning every session into a smashfest The goal of a quality session isn’t to destroy yourself… It’s controlled stress your body can adapt to. ⸻ A simple way to think about it: ➡️ Early in a block → more hills + threshold ➡️ Mid block → more VO₂ work ➡️ Later → more race-specific efforts Or keep it even simpler: 👉 Rotate the stimulus. ⸻ And honestly… I’ve definitely overcooked a few of these sessions before. But the best workouts? They feel controlled. Repeatable. Sustainable. ⸻ 👇 COMMENT QUALITY if you want the simple guide with example sessions and paces for 3hr / 3:30 / 4hr marathon goals ➡️ FOLLOW the MARATHON, EXPLAINED series for practical marathon guidance, not noise 📩 SAVE this for your next workout ↗️ SHARE with someone who overthinks intervals #running #marathontraining #runningtips #intervaltraining
#Durabilty Reel by @the_strength_society - People build mileage before they build the body to handle it… then wonder why they break. That's not bad luck. That's poor programing and progression
545
TH
@the_strength_society
People build mileage before they build the body to handle it… then wonder why they break. That’s not bad luck. That’s poor programing and progression. Your lungs are ready. Your joints and tendons aren’t. You can’t out run bad strength. Build strength. Earn your kilometres. Repeat. DM ‘BUILD’ and I’ll look at your current training split and show you what’s holding you back.
#Durabilty Reel by @anthony__dipaolo (verified account) - If you're over 85kg and running regularly… I guarantee you're making all of these mistakes. My name is Anthony. I've been running for over 15 years.
35.5K
AN
@anthony__dipaolo
If you’re over 85kg and running regularly… I guarantee you’re making all of these mistakes. My name is Anthony. I’ve been running for over 15 years. Most of that time at 45km+ per week. I’ve done Ultra marathons, Ironman and now HYROX… All while weighing close to 100kg. So I’ve felt the mechanical cost of every stride. Here’s what heavier runners consistently get wrong: You underestimate force per step. At 95kg, each foot strike can generate 2–3x bodyweight in ground reaction force. That means every kilometre carries significantly more tissue stress than a lighter runner experiences. You cannot “zone out” mechanically. You overstride. When your foot lands too far in front of your centre of mass, braking forces increase. Braking forces increase quad load. Quad load increases knee stress. Knee stress accumulates fatigue. Heavier runners must prioritise: • Slightly higher cadence • Foot strike under hips • Controlled forward lean Efficiency reduces cost per stride. You let your trunk collapse late in runs. When your core fatigues, pelvis position changes. When pelvis position changes, stride mechanics degrade. When stride degrades, load shifts to calves and hip flexors. This is why heavier runners often complain of:� • Tight hip flexors • Adductor strain • Persistent calf soreness It’s not random. It’s structural fatigue. You skip posterior chain strength. Strong glutes and hamstrings reduce braking forces. Weak posterior chains increase knee dominance. If you’re over 85kg and not lifting at least twice per week, you’re leaving durability on the table. Heavier runners don’t need to run less. They need to run cleaner. Efficiency is oxygen economy. Efficiency is joint protection. Efficiency is longevity. Follow me for more insight like this. And if you want structured coaching built properly, check the links in my bio. #running
#Durabilty Reel by @kiltedrunnerdownunder - Do long runs confuse you? Easy? Marathon pace? Progression? I was overwhelmed too. Here's how I simplified it - and it's what worked for my 2:55 mar
6.4K
KI
@kiltedrunnerdownunder
Do long runs confuse you? Easy? Marathon pace? Progression? I was overwhelmed too. Here’s how I simplified it — and it’s what worked for my 2:55 marathon. Let’s assume: Goal = 3 hours Marathon pace = 4:15/km Easy pace = 4:45–5:15/km I rotate 3 types 👇 ⸻ 🟢 1️⃣ Easy Long Run Example: 22km @ 4:50–5:15/km 35–60 seconds slower than MP. Purpose: Build aerobic durability. No hero pace. ⸻ ⚡ 2️⃣ Fartlek Long Run Example: 24km alternating 3km @ 4:50 3km @ 4:15 Touch race rhythm. Don’t overcook it. Purpose: Introduce fatigue resistance. ⸻ 📈 3️⃣ Progression Long Run Example: 26km First 20km @ ~5:00 Last 6km @ 4:15 Purpose: Control under fatigue. ⸻ If every long run is the same → plateau. If every long run is hard → burnout. Rotate them. If you’re chasing 3 hours, 4 hours, or just your first marathon — structure matters more than hero workouts. 👇 COMMENT ‘LONG RUN’ for document that outlines these 3 runs and examples for a 3 hour or 4 hour marathon goal ➡️FOLLOW for practical marathon guidance, not noise 📩 SAVE or SHARE #running #marathontraining #runningtips
#Durabilty Reel by @thatrunninggirlcoco_ (verified account) - If your long run leaves you unable to walk downstairs the next day, that's not a badge of honour. In proper marathon training and ultra marathon trai
11.9K
TH
@thatrunninggirlcoco_
If your long run leaves you unable to walk downstairs the next day, that’s not a badge of honour. In proper marathon training and ultra marathon training, long runs should build durability — not shut you down for 3–4 days. Extreme DOMS after 25–35km usually means one of these: 👉 You ran the long run too fast 👉 You increased distance too aggressively 👉 You haven’t built eccentric strength 👉 You skipped progressive volume build-up 👉 You’re under-recovering or under-fuelling High mileage endurance training is about sustainable adaptation. If you’re destroyed for days, you’re accumulating fatigue faster than you’re adapting. Here’s how to fix it: 👉 Keep long runs truly Zone 2 (conversation pace) 👉 Increase weekly mileage gradually (not 10–15km jumps) 👉 Add controlled downhill or eccentric strength work 👉 Prioritise post-run carbs + protein within 30 minutes 👉 Schedule deload weeks every 3–4 weeks Your long run should challenge you — not cripple you. If you’re training for a marathon or ultra marathon and this keeps happening, your structure needs refining. Comment “LONG RUN” if you’ve experienced this. #longrun #marathontraining #ultramarathontraining #runningrecovery #endurancetraining
#Durabilty Reel by @kiltedrunnerdownunder - Do long runs confuse you? Easy? Marathon pace? Progression? I was overwhelmed too. Here's how I simplified it - and it's what worked for my 2:55 mar
1.8K
KI
@kiltedrunnerdownunder
Do long runs confuse you? Easy? Marathon pace? Progression? I was overwhelmed too. Here’s how I simplified it — and it’s what worked for my 2:55 marathon. Let’s assume: Goal = 3 hours Marathon pace = 4:15/km Easy pace = 4:45–5:15/km I rotate 3 types 👇 ⸻ 🟢 1️⃣ Easy Long Run Example: 22km @ 4:50–5:15/km 35–60 seconds slower than MP. Purpose: Build aerobic durability. No hero pace. ⸻ ⚡ 2️⃣ Fartlek Long Run Example: 24km alternating 3km @ 4:50 3km @ 4:15 Touch race rhythm. Don’t overcook it. Purpose: Introduce fatigue resistance. ⸻ 📈 3️⃣ Progression Long Run Example: 26km First 20km @ ~5:00 Last 6km @ 4:15 Purpose: Control under fatigue. ⸻ If every long run is the same → plateau. If every long run is hard → burnout. Rotate them. If you’re chasing 3 hours, 4 hours, or just your first marathon — structure matters more than hero workouts. 👇 COMMENT ‘LONG RUN’ for document that outlines these 3 runs and examples for a 3 hour or 4 hour marathon goal ➡️FOLLOW for practical marathon guidance, not noise 📩 SAVE or SHARE #running #marathontraining #runningtips
#Durabilty Reel by @hybridcoachmike (verified account) - One of the biggest mistakes runners make about running volume Many runners assume more is better And in the beginning, this definitely may be the ca
529
HY
@hybridcoachmike
One of the biggest mistakes runners make about running volume Many runners assume more is better And in the beginning, this definitely may be the case But there will come a time that adding more is not making you improve any faster. The more volume you add, the less of a stimulus it can cause for adaptation. This is called , diminishing returns. Therefore, endlessly adding volume is not always the way to go. Everyone has a sweet spot. The key is finding what is the right amount of volume for you at the right time and ensuring you can recover from it.
#Durabilty Reel by @eliassamuell - As a 100-kg runner myself, here are three mistakes I see heavier runners make all the time. 1. Too much, too soon. You get excited, lace up your sho
13.5K
EL
@eliassamuell
As a 100-kg runner myself, here are three mistakes I see heavier runners make all the time. 1. Too much, too soon. You get excited, lace up your shoes and go full send even though your body isn’t used to the load. Running stresses many different “links” in the body. Just like when someone starts deadlifting — the legs might be strong, but the back still needs time to adapt. Give the tissues time to catch up. 2. Skipping the slow runs. Yes, everyone talks about Zone 2. But it works. Easy running builds the aerobic base and it’s also lower impact. Learn to run relaxed. Walk if needed. Just keep the heart rate down and accumulate time. 3. No running-specific strength work. You may have lifted weights before — powerlifting, Olympic lifts, “functional training.” But that doesn’t fully prepare you for running. Calves, hip flexors, abductors and adductors matter a lot. Heavy calf raises and holds are especially underrated. Your calves are basically the suspension system of your body: they absorb impact, reduce injury risk and make your stride more springy. Simple template for heavier runners: 1. Slow long run 2. Intervals: 2–4 min hard / 2–4 min rest × 4 3. Easy run/bike: 30+ min + strength work • Heavy calf • Hip flexors • Back extensions • 3×8 each Reapeat and build progressively like you would any program. #running #strengthandconditioning #hybridathlete
#Durabilty Reel by @cts_ultrarunning - "How long should my longest run be before my ultra?" So many ultrarunners we work with obsess over their longest long run. But one run is a tiny frac
8.1K
CT
@cts_ultrarunning
“How long should my longest run be before my ultra?” So many ultrarunners we work with obsess over their longest long run. But one run is a tiny fraction of your total training. Durability isn’t built on one heroic Saturday. It’s built across hundreds of hours of consistent work. So instead of asking HOW LONG, ask: How long do you need to run to practice your nutrition strategy? How long do you need to run to build genuine confidence? How long do you need to run to rehearse race-day logistics? Then compare that to what’s actually reasonable for your body right now. Where do those two things overlap? That’s your long run. The goal isn’t the biggest run you can survive. It’s the workout that meaningfully moves your training forward without wrecking your training around it.
#Durabilty Reel by @anthony__dipaolo (verified account) - If you're over 85kg and running regularly… I guarantee you're making all of these mistakes. My name is Anthony. I've been running for over 15 years.
470.9K
AN
@anthony__dipaolo
If you’re over 85kg and running regularly… I guarantee you’re making all of these mistakes. My name is Anthony. I’ve been running for over 15 years. Most of that time at 45km+ per week. I’ve done Ultra marathons, Ironman and now HYROX… All while weighing close to 100kg. So I’ve felt the mechanical cost of every stride. Here’s what heavier runners consistently get wrong: You underestimate force per step. At 95kg, each foot strike can generate 2–3x bodyweight in ground reaction force. That means every kilometre carries significantly more tissue stress than a lighter runner experiences. You cannot “zone out” mechanically. You overstride. When your foot lands too far in front of your centre of mass, braking forces increase. Braking forces increase quad load. Quad load increases knee stress. Knee stress accumulates fatigue. Heavier runners must prioritise: • Slightly higher cadence • Foot strike under hips • Controlled forward lean Efficiency reduces cost per stride. You let your trunk collapse late in runs. When your core fatigues, pelvis position changes. When pelvis position changes, stride mechanics degrade. When stride degrades, load shifts to calves and hip flexors. This is why heavier runners often complain of:� • Tight hip flexors • Adductor strain • Persistent calf soreness It’s not random. It’s structural fatigue. You skip posterior chain strength. Strong glutes and hamstrings reduce braking forces. Weak posterior chains increase knee dominance. If you’re over 85kg and not lifting at least twice per week, you’re leaving durability on the table. Heavier runners don’t need to run less. They need to run cleaner. Efficiency is oxygen economy. Efficiency is joint protection. Efficiency is longevity. Follow me for more insight like this. And if you want structured coaching built properly, check the links in my bio. #running

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